GPP

S w/u

-

WARM UP:

Spend 15 min working to Heavy TGU

-

FOCUS:

Equal Work to Rest

500m Row/Ski

@ 2k pace or Faster

6 rounds

-

COOLDOWN:

15 min intentional stretching

ETAC

S w/u

-

15min KB Complex practice

Snatch +

Windmill +

TGU

-

3x 1-mile run (1:1 work:rest)

-

Mobility work 

GPP

S w/u

-

WARM UP:

Super Set 1:

2x10 Banded Pallof Press

2x10 Banded Pull Apart

Super Set 2:

3x6 FDBR w/ pause

3x6 LDBR w/ Pause

3x6 Rev Fly w/ Pause

-

FOCUS:

W2H Seated Strict Press

3x5 @ 70%

-

ACCESSORY:

Super Set:

3x15 Floor Press

3x10 DB Pull Over

-

CORE:

4x 30/30 Reverse Plank

-

COOLDOWN:

100x Banded Tri Push Down

ETAC

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

-

M.E. lower:

3RM Trap Bar DL

-

3x2 @ 85% of above weight full rest between

-

4x8 Good Morning

4x15 Bulgarian Split Sqt

-

5x5 weighted pull up

-

5min bikererg with BFR bands

GPP

S w/u

-

WARM UP:

Super Set

3x15 Towel KB Swing

3x10 Cossack Squat w/ pause

3x4 Box Jump

-

FOCUS:

W2H DL

3x3 @ 85%

-

ACCESSORY:

Super Set:

3x10 RDL

3x10 Pendlay Row

-

CORE:

4x 30/30 V-Hold

-

COOLDOWN:

100x Laying Leg Curl w/ Pause

ETAC

S w/u

-

10min EMOM:

2x Power clean + 4x Hang clean

-

5x5 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 1x broad jump

-

500m Row/ski (or 400m Run) + 15x box jump + 10x KBS

6 rounds for time

GPP

S w/u

-

WARM UP:

Death By Inchworms

EMOM +1 inchworm

-

FOCUS:

Odd Rounds: Right Arm

Even Rounds: Left Arm

150m Ski/Row/Bike/Run Buyin to any movement

1. Single Arm Deadlift

2. Single Arm KB Swing

3. Single Arm Clean

4. Single Arm Clean and Press

5. Single Arm Snatch

-

ACCESSORY:

8x KB/DB Snatch every 30 sec

For 5 min

CORE:

5 min Static Farmers Hold

*each drop 5x burpees

-

COOLDOWN:

5 min of light movement

5 min of stretching

ETAC

S w/u

-

5x3 knee jump

5x5 heavy KBS

-

8x5 Power clean @ 50%

2min rest between

-

Row/ski/run/bike

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

GPP

S w/u

-

WARM UP:

5x Bent Over Chest Slams

2x Chest Throws

4x Broad Jump

5 rounds

-

FOCUS:

5x Hard  Ball Slams

100m Sprint

5 rounds

Full rest

-

ACCESSORY:

20 secs of  Rope slams

8 rounds

~1 min rest

-

CORE:

5 min Static Farmers Hold

*each drop 5x burpees

-

COOLDOWN:

100x Banded Bent over Row

100x Banded High Pull

ETAC

S w/u

-

10-1 Push up Ladder + 10x mace 360

-

ME Upper: DEAD STOP BP

-

5x5 KB over head press

-

2x1min rack hold

2x 1min Overhead KB hold

-

100x push down

100x pull apart 

GPP

S w/u

-

WARM UP:

20 min TGU Practice

(add in some Mace/Club/KB Flow Practice)

-

FOCUS:

10x 90/30

-

ACCESSORY:

10 min deep Stretching with bands

*Start with sticking points like ankles, Hips, Shoulders then expand from there

ETAC

S w/u

-

15min quality reps

Single arm KB complex:

1x Snatch + 1x C&P + windmill

*start light and work to heavy with focus on technique 

-

3 mile run

GPP

S w/u

-

WARM UP:

20x Deadbug

20x dislocates

*break up as needed

-

Super Set:

10x Rev Fly w/ pause

5x Inchworm

2-5x Chin up

3 rounds

-

FOCUS:

W2H Bench Press + 1x 10-30 sec hold of 110%+

3x3 Bench Press @ ~80%

Use grip based in where you failed

Fail at top: Close

Fail off chest: Wide

Full Rest

-

ACCESSORY:

Super Set:

3x10 JM Press

3x10 Chainsaw Row

3x10 Z-Press

-

CORE:

30x Mountain Climbers

(L+R=1)

30 sec rest

4 rounds

-

COOLDOWN:

5-10 min intentional stretching

ETAC

BLOCK A 23.2 WK 5

S W/U

-

BB complex: 4x of each

DL + HC + front rack lunge

-

M.E. lower:

Box Sqt

-

3x1 @ 85% of above weight full rest between

-

 10x BB box step up + 10x heavy KBS + 10cal any machine + 1min rest

5rds

-

3x max distance farmers carry @ body weight 

Full rest between

GPP

S w/u

-

WARM UP:

20x Alt 90-90 Hip Opening Stretch

Super Set:

3x10 Cossack Squat w/ pause

3x4 Box Jump

3x30 sec Low Squat Hold with Band Around knees

-

FOCUS:

W2H 3x (1 ¼) Squat

3x3 (1 ¼) Squat @ Heavy

Full Rest

-

ACCESSORY:

3x10 BSS

3x10 Heavy KBS

-

CORE:

4x 30/30 Boat Pose

-

COOLDOWN:

2x5 Supported Airplane to Half Moon

-

5-10 min intentional Stretching

ETAC

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

12x3 PP @60%

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

21-15-9

Burpee + KBS @ 23/32kg

ETAC

S w/u

-

1x Power clean + Hang clean + Push press

Every 30sec for 10min

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

200x lunge holding BB overhead

Rest as needed

-

6x heavy 30m farmers carry

Full rest between

GPP

S w/u

-

WARM UP:

2x (5-1) Pull Up Ladder

*5x Push up after each rung

-

FOCUS:

10-1 DB Complex Ladder

Clean & Press

Thruster

Renegade Row

*15m DB Bear Crawl

M: 35

F: 20-25#

(45 min time cap)

-

CORE:

4x30/30 V-sit Hold

-

COOLDOWN:

5-10 min intentional stretching

Gpp

S w/u

-

WARM UP:

Super Set:

3x10/15 cal Echo

3x20 Mace Hammer Slams

3x3 step off box jump

-

FOCUS:

W2H Trap Bar Carry 100m 

5 rounds at working set

Full Rest

Aim for 8-10 total rounds

-

ACCESSORY:

Work to heavy 30m sled drag and reverse sled drag

Aim for 8-10 total rounds

-

CORE:

4x 30/30 Static Overhead Hold

*Rest in Rack/shoulder Hold

-

COOLDOWN:

100x Banded Pull Through

100x Banded Pull Apart

ETAC

S w/u

-

10x push up + 10x band pull apart

3-5 rds

-

ME Upper: DEAD STOP BP

-

5x5 KB

-

2x1min rack hold

2x 1min Overhead KB hold

-

100x push down

100x pull apart